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Wednesday 231213

Wednesday 231213
Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.



For load:

3-3-3-3-3-3

Deadlift



After each set complete:

5 broad jumps for max distance

Echo-bike calories as fast as possible



Rest 3 minutes between sets.



♀ 8-calorie bike

♂ 10-calorie bike



Goal: Power



Post heaviest deadlift, longest broad jump, and fastest Echo-bike time to comments.



Lift as heavy as possible while respecting the speed work. Add weight each round.



Can you lift heavy AND move fast? This is how we do it [cue Montell Jordan].



This type of workout is fun and very challenging in the best possible way. The goals are clear: Deadlift with maxi force and bike at max speed. The broad jump is a combination of force and speed.



Kevin Bowles, our head programmer at Deka Comp, loves these sessions because they put our strength work into practice and we can feel powerful without dying out.



Words of wisdom from Kevin:



If you struggle on a machine either because it's a weakness or because of your size, replace the number of calories by a 20-second max-effort window. This will allow you to focus on wattage or cadence in the desired time frame rather than an output. In other words, effort is more important than outcome for today.



Scaling:



Intermediate option:

Intermediate athletes may perform this workout as prescribed.



Beginner option:

For load:

3-3-3-3-3-3

Deadlift



After each set complete:

3 broad jumps for max distance

:20 max-effort Echo-bike calories



Resources:

What Is a Deadlift?

The Deadlift

Work, Power, and the Science of CrossFit



Find a gym near you:

View the CrossFit map



Featured Photo:

WIT London by RXdPhotography
Wod Type: Main Site Daily WODs
Movements:
Competitions:
Source: www.crossfit.com

Similar Wods

Wednesday 240501

Wednesday 240501

Guest Programmer – Rob Lawson
April 30-May 12, 2024

For time:
Designated calories on the Echo bike (see below)
9-6-3
Sandbag ground-to-shoulders

♀ 18-12-7 calories, 100 lb
♂ 21-15-9 calories, 150 lb

Post time to comments.

Scaling:
Today’s workout is a short sprint of pure grunt work. The calories on the bike are meant to be completed as fast as possible with the first set taking no more than 90 seconds. The sandbag should be moderately heavy. If you don’t have a sandbag, substitute a heavy D-ball or a barbell power clean (125/185 lb). The goal is to finish between 5-7 minutes, while some may push for sub-5 minutes. This workout will test the lungs and legs.

Intermediate option:
For time:
15-12-9
Calorie Echo bike
9-6-3
Sandbag ground-to-shoulders

♀ 70 lb
♂ 100 lb

Beginner option:
For time: 12-9-6
Calorie Echo bike
7-5-3
Sandbag ground-to-shoulders

♀ 35 lb
♂ 50 lb

Resources:
Annie Sakamoto vs. the Echo Bike
Sandbag Training
Shop: Rogue Echo Bike

Find a gym near you:
View the CrossFit map

Featured photo:
Taken at CrossFit Fury in Goodyear, Arizona

Friday 231208

Friday 231208

Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.

Every 6 minutes for 3 sets complete: 21-15-9 reps Echo-bike calories
Kettlebell goblet squats

♀ 24 kg
♂ 32 kg

Post your total time of all 3 sets combined to comments.

Goal: Get comfortable with the burn and increase your threshold as a result. Aim for 4-5 minutes to complete each set.

To be successful in this workout, aim for high intensity with some level of consistency in all three intervals. This will be difficult but a little bit of discipline goes a long way. High intensity is the goal but not maximal intensity. Keep some in the tank and give it everything you’ve got on the last one.

Equipment matters — the effort on the Assault or Echo bike will change the stimulus of this workout when compared to a bike erg.

More experienced athletes can work closer to their thresholds with less rest than beginner athletes. Beginner athletes should finish BEFORE advanced athletes without exceeding their capacities. This means a beginner athlete should have a LOWER RPE (Rate of Perceived Exertion) than an advanced athlete in the first intervals since beginners will not have their recovery capacities as high and trained as the more advanced athlete.

I tested this workout and found that it was possible to keep the pace up so long as I didn’t push the squats. I was using a bike erg and was faced with the realization that the 21 and 21 took almost half the time, but staying composed allowed me to hit the goal and finish as hard as I could on the last interval.

Scaling:

Intermediate option:
Every 6 minutes for 3 sets complete:
18-15-9 reps
Echo-bike calories
Kettlebell goblet squats

♀ 16 kg
♂ 24 kg

Aim to complete the work around the 4-minute mark to allow for enough rest to repeat the next interval at high intensity.

Beginner option:
Every 6 minutes for 3 sets complete:
12-9-6 reps
Echo-bike calories
Air squats

Beginners will be pushed out of their comfort zone with the level of intensity we want to achieve. Aim to complete the work in 4 minutes to get 2 minutes of rest.

Resources:
The Air Squat

Find a gym near you:
View the CrossFit map

Friday 240119

Friday 240119

Every 1 minute complete:
12/15-calorie Echo bike
Complete as many rounds as possible until failure or until you reach 20 rounds.

Post rounds and cals completed to comments.

Scaling:
Today’s workout is a grind. How far into the “pain cave” do you want to venture? There are two ways to attack this workout: Sprint each effort and bank as much rest as possible before the next interval, or move at a moderate pace and try to sneak by each minute. If you finish the round of 20, your workout is over.

Intermediate option:
Every 1 minute complete:
9/12-calorie Echo bike
Complete as many rounds as possible until failure or until you reach 20 rounds.

Beginner option:
Every 1 minute complete:
6/9-calorie Echo bike
Complete as many rounds as possible until failure or until you reach 20 rounds.

Resources
Watch: CrossFit Workout 240119: Annie Sakamoto vs. the Echo Bike
Shop: Rogue Echo Bike

Find a gym near you:
View the CrossFit map

2024 Open Registration is LIVE!
Learn more and register now

Monday 230925

Monday 230925

Weighted pull-up 5-5-5-5-5 reps
Broad jump 3-3-3-3-3 reps

Establish a max broad jump during your warm-up. Take a slight distance off of it and complete the broad jump 3 times after each set of pull-ups.

Post loads, body weight, and broad jump distance to comments.

Scaling:
Most athletes can perform the pull-ups and broad jumps as prescribed. Experienced athletes can go as heavy as possible. Athletes without strict pull-ups can use this session to practice a modification that will challenge their pulling ability.

Beginner Option:
Banded pull-up 5-5-5-5-5 reps
Broad jump 3-3-3-3-3 reps